Deadlift: 5×5 building to 75% 40 rep make up “RLS” 4RFT 250m row(13-15cals on bike) 20 o.h walking lunges(45/35lb plates) 15 box jumps (24/20) Lv1(35/25) Lv2(25/10)

Push Press 7-7-5-5-3 building weight “They go low, we go high” 25-20-15-10-5 50-40-30-20-10 push jerks(95/65) Sit ups Lv1(85/55) Lv2(75/45)

Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals. Martin Luther King, Jr. Week 1 of 40 rep front squat “MLK”  20 min cap 2RFT 800m run 28 wall balls(20/14) 19 burpees 63Dubs(126singles)

    We will be starting a new strength cycle Monday the 16’th. Everyone should already have tested their 1 rep max front squat. For the next 6 weeks we will be doing front squats on Mondays with Wednesday being a make up day.

With a Partner 1k row 10 HSPU 20 C&J (135/95) 30 Burpees 40 pull ups 50 sit ups 60 Box jumps(24/20) 50 sit ups 40 pull ups 30 Burpees 20 C&J 10 HSPU 1k row

Erg: back to the basics! Form = intensity and efficiency. “Jason Voorhees” 25minute cap 1000m row 20 Hang cleans(135/95) 50 dubs(100 singles) 750m row 15 Hang cleans 40 dubs(80 singles) 500m row 10 Hang cleans 30 dubs(60 singles) 250m row 5 hang cleans 20 dubs(40 singles) *Not enough rowers? Not a problem! 1000m row =…

EMOM 5 snatch complex 3 snatch grip dealift + 2 pwr snatch + 1 O.H.S building weight only if form is good “E.T Phone Home” EMOM 16 12/9 cals on bike 8-10 burpees 10-12 pull ups 45s plank hold

Front squat to a target: 7-7-5-5-3-3 building (1 RM front squat make up) “Rock-n-Roll” 30-20-10 Hollow Rocks Wall balls(20/14) KBS(53/35) Lv1(hollow R arms by sides(35/26) Lv2(h. hold for seconds(14/8 and 35/26kbs)

Bench press pyramid 15-12-8-6 building weights 8-12-15 descending “Dippity Doo Dah” 4RFT 10 ring dips 10 hand release push ups 10 hang snatches(75/45) Lv1(banded dips/knees(65/35) Lv2(bench dips/knees(55/25)

1 rep max front squat “Frank” Thrusters (95/65) 10,9,8….1 Box Jump(24/20) 1,2,3….10 Lv1(85/55) Lv2(65/35)

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